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There is a down side to regular running.  A dark side that people will try to paint over with white-wash and tell you it’s great.  If you are considering the prospect of taking up running, I urge you to think about these things before you start.

•Your clothes will no longer fit you – the added cost of having to buy a new wardrobe, in addition to the new running gear you just bought a few months earlier, can weigh heavily on your wallet.

•Your sex-drive will increase dramatically – I didn’t think that was possible in my case, but it in fact did.  The endorphins coursing through your body will keep your blood pumping long after your run is done.  It can be rather distracting, you know?

•Your appetite will increase – with the added expenditure of calories will also come the added expenditure of dollars replacing many of those calories.  You gotta eat, right?

•Related to your appetite, you will have to overhaul the contents of your cupboard and refrigerator – once you start fine-tuning the machine that is your body, you will become more aware of the fuel you are putting into it.  Regular leaded will no longer do.  A high performance engine craves the Super Unleaded.

•You will be happier – which sounds great on the surface, but it will annoy your friends to no end.  They’ll ask you what are you so damned happy about (even though deep down they will know why).

•You won’t get sick as often – again, sounds great at first, but think about it; if you don’t get sick, you don’t get to call in sick and take a day off from work.  That’s less time you get to lie in bed and watch crappy day-time television.

•You’ll make new friend – sounds good, but you know, I have a hard enough time keeping track of my high school and college buddies.  Do I really need another whole group of friends to max out my address book?

The bottom line is, be careful what you wish for.  This whole running thing may look good from the outside looking in, but once you’re in it, you realize that being in better shape, having a higher sex drive, being able to eat more and better food, being happier, rarely getting sick and making a bunch of new friends ain’t all what it’s cracked up to be!

You’ve been warned!

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What are you eating?

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I’ve been thinking lately about diet, more specifically, about the fuel that we put in our engines to make them go.

I’ve always been pretty good about what goes into my body. The cravings I have, my wife tells me, aren’t normal. When I feel nudgy, I crave fruits, vegetables, maybe some nuts or left over salmon.  I realize that for most people, these cravings aren’t normal, but I would like to challenge what should be defined as “normal”.

There’s a series of commercials on TV right for a car company that I can’t remember that keeps stressing that we’ve been brainwashed into accepting the status quo of what car companies are producing, but HEY! Look at us, we’re breaking that paradigm and bringing you what you REALLY need! I think that train of thought can be brought into the discussion of what we eat.  There has been a certain amount of brainwashing that has been done to the population as a whole.  We have been convinced that snacks have to be potato chips or candy bars or candy bars.  What happened to the concept of an apple or an orange?

We all know the phrase, you are what you eat. I’d like to modify that phrase a little to say you feel like what you eat. That’s because, to a very large degree, if you put good things in your body, your body will feel good.  If you put crap in your body, you’re gonna feel like crap.  Plain and simple.  It’s pretty straightforward.

But hold on.  What qualifies as good?  and what qualifies as crap?  and what about the things that are in between?

That’s where things get hard.  It’s easy to say to people, “eat right and you’ll be fine” or “don’t eat unhealthy food or you’re gonna get fat”.  How does that help people?  Most people have no idea what eating right really, truly means.

For a lot of people eating right means severely restricting calories.  There’s a little bit of truth buried in that, but I’m pretty sure that’s not quite right.  For others, it means eating fat-free, sugar-free foods from the “health & diet” section of the grocery store.  I KNOW that’s not right.  And yet for others it means eating only things that taste like cardboard and taking the joy out of eating. THAT is definitely NOT right.

So what’s a person to do?

Two words:

Be.  Present.

That’s it.  For a lot of people, eating has become either this orgiastic festival of gluttony or a mindless process of excess.  Either way, there is a detachment that has happened that doesn’t allow your brain and your stomach to work together in concert.  By being present, you pay attention to what you are eating and how you are eating it.  Eventually, if you are aware of every bite you put in your mouth, you will realize that you are not hungry and will hopefully stop.

For those that can’t, there is then an extra step – the food log.  It takes a lot less time than you actually think – literally 60 seconds after every meal or snack.  You write down what you’ve eaten and note how you’ve felt since you last meal or snack.  For those who say I don’t have the time I say, Are you frakking kidding me? Almost every adult I know has enough time to check their email, post to Facebook or tweet on Twitter after a meal.  Guess what? You have 60 seconds to write down what you ate on your mobile device. There IS an app for that.

By keeping a log you will have the ability to go back and discover what IS good for you and what is not.  Every person’s bio-chemistry is a little different.  Yes, there are broad similarities that allow lifestyle diets like Paleo, South Beach and Blood Type to generally work for a lot of people, but in the final analysis, we are all individuals who don’t fit perfectly into that cookie cutter mold.

That is why by being present, you can customize your diet to fit the needs of your unique physiology.

I love spinach.  A lot of people eat tons of it.  Unfortunately for me, by being present I have come to realize that I can only eat it in smaller doses without it having an adverse effect on me.  Unfortunate that I can’t eat it in large quantities – fortunate that I can avoid unnecessary unpleasantness.

So, are you aware of what you are eating?

Are you present?

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Ounce

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The other day while driving in the car I heard a commercial. I’m not even sure what it was for because the first sentence set me off. The commercial opened with, and I’m paraphrasing here, that “with the rapid rise in cases of diabetes in this country, it is time we work on coming up with better treatments for this growing population.”

I nodded at first, but then almost immediately yelled “No!” to no one in particular.

Really? That’s the answer?

You see, this is the problem with society today. We always, ALWAYS, treat the symptom instead of focusing on prevention. How much money is going into treating those that become diabetic due to lifestyle? How much of YOUR health insurance premiums are being used to pay for treatment of a preventable diseases?

Now don’t get me wrong. Those with lifestyle induced diabetes need to be treated and I would never, ever attack those that were born with diabetes or those that became diabetic due to health related issues out of their control. There is, however, a rapidly growing population (pun intended) in this country that is putting itself at risk unnecessarily, whether knowingly or unknowingly.

As people and politicians struggle with fixing our health care system, everyone seems to be ignoring one of the oldest sayings in our short history – “an ounce of prevention is worth a pound of cure.” Poor eating habits, lack of exercise and the government’s insistence on subsidizing the corn industry are leading us down a path that will require pounds of cure compared the the ounces of prevention we could be putting in place to(yester)day.

It is too easy and costs too little to eat poorly. I can’t blame the McDonald’s, the Burger Kings or the KFC’s of the world. They are businesses doing what they can to make a profit.  They are not in the health business; they are in the money-making business. Until people stop eating what they serve (and I’m guilty once in a while), they will continue to do what they do.  Until there is a change in their bottom line, there is no reason to expect them to change what they feed us.

And how do you argue with a parent who has little time and $20 to feed her family of four?  For $20 she can buy 4 fast food value meals that are loaded with calories from the McD’s around the corner or she can spend some of that money on transportation to the grocery store and try to piece together a meal with what’s left.  I get it.  But throwing our hands up in the air and saying we can’t do anything about it is not the answer. Coming up with treatments to deal with the results of eating McDonald’s every night is necessary, but short-sighted and still not the answer. The journal Health Affairs reported last year that overall obesity-related health spending reached $147 billion in the U.S., about double what it was a decade earlier. (Yahoo News). $147 BILLION!!!

That money is coming out of YOUR pocket!

There is no magic bullet, but there are a few simple steps we can take on a local and national level.

At the local level we can insist that our children are physically active for at least 30 – 60 minutes a day. The habits our children learn today are the ones they will default to as adults. Do you want to raise a pre-diabetic, lethargic couch potato or a physically active go getter? There’s also science that show that kids who are active for 30 minutes in the morning BEFORE school starts score higher on tests.

The best way to achieve this is through example.  If your kids see you active, they will be active.  As much as we like to think children will listen to what we say, they are much more likely to “listen” to what we do.  If you don’t have kids, think of your spouse, your love interest, your friends.  Science has shown that friends and even friends of friends DO influence each other when it comes to physical activity and behavior.  If one person in a group of smokers has the strength to quit, others are likely to follow.  It is the same with physical activity.  If one person can break the cycle, others will follow.

At the national level we need to convince our government to stop making it so cheap to eat poorly. Subsidizing the corn industry has created a society that eats HFCS’s constantly.  It’s in EVERYTHING.  And it has practically no positive health benefits.  How about subsidizing the farmers who make the healthier foods?  Which in turn can help families just scraping by afford more nutritious meals?  I don’t want to put the farmers out of business, just re-deploy them.

So, what’s it gonna be?  An ounce or a pound?  Are you already at a pound?  Well, then is it going to be a pound or sixteen of them?  The longer we wait, both as individuals and as a society, the harder it’s gonna be, both on our bodies and on our wallets.

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Stumble

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Happy New Year everyone!  With the holiday season now at a close, many have wolfed down that last slice of pie, drunk the last glasse of champagne and moved on into resolution mode.  Yes, January brings the deluge of New Year’s resolutions that people swear they are going to live by for the following year – eating better, exercising more are probably the most common.  Inevitably they falter by the end of the week, the month, the season – at which point they throw in the towel to wait for the next turn of the calendar and start the process yet again.

A word of advice.

Give up.

You heard me.

Give.

Up.

This coming Sunday, forget about your New Year’s Resolution to get in shape, and stuff your face at breakfast or dinner with a huge plate of comfort food.  Make sure you wash it down with 2 or 3 alcoholic and/or sugary drinks.

Go ahead.

Do it.

There is no reason to wait until the end of the month or the Winter, or for Summer to stumble and fall off the wagon.  That’s right, I am telling you to get off that wagon this Sunday and indulge.

***

Wait a minute there, Luau!  Aren’t you a proponent of healthy living? Don’t you advocate regular exercise and eating smart?  Aren’t you the one who says anyone, ANYONE can get fit if they want to?  What the Frak is going on here?

***

Hmm.  I guess I should elaborate a little bit, huh?  Notice above I said “breakfast OR dinner”?  I did not mean to take the whole day, or weekend or week.   I did not mean to give up for good.  That would be silly.

No, what I propose is resolving to stumble in your New Year’s Resolutions.

Nobody is perfect, and because of that we can’t do things perfectly all of the time.  Eventually we are bound to stumble.  This is what happens to so many people who make New Year’s Resolutions every January 1st.  The problem is that once they stumble they feel like that’s it.  The shame of failing kicks in and overwhelms.

“It’s over!”

“I can’t do it!”

I’ve seen it before.  Friends will decide that since they fell off the wagon on Saturday, they might as well carry it on through the entire weekend, the following week or even the rest of the year.

“You know, I ate like crap for breakfast and lunch so I’m just gonna complete the trifecta and eat this whole bucket of mashed potatoes and ice cream.”

A lot of people feel like if they fail the first, or second or third time they try to get healthy, they might as well give up because they can’t stick to it.

***

But what if one “stepped” off the wagon as opposed to “falling” off the wagon?  A planned fall, if you will.  Then maybe it’s not quite as bad.  Then maybe, one would have the will power to step back on to the wagon after a single indulgent meal or a single missed workout as opposed to losing a whole weekend or a week or a month or the rest of the year?

Some people call it the 90/10 plan.  The concept is to eat healthfully and exercise regularly 90% of the time and allow yourself to indulge in some guilty pleasures 10% of the time.  The idea being that if you allow yourself to eat junk food and be a couch potato in small doses, you are more likely to remain disciplined  the rest of the time.

A controlled stumble – think about it. If you are walking down the street and you fall, you are a lot less likely to hurt yourself if you fall in a controlled manner.  It is the same with New Year’s Resolutions.

New Year’s Resolutions are fine and dandy.  They can kick-start an active lifestyle, but don’t panic if you fall.  Even if you fall hard.  There is no reason why you can’t get right back up and dust yourself off.  But if you have found that you have had trouble in years past with sticking with it through the year, try the controlled stumble, maybe once every week or two.

My bet is that you’ll find a lot more success down the road in achieving your resolution goals.  It’s not about luck, it’s about determination and planning.

Have fun this Sunday!  I don’t know about you, but I’m plopping myself in front the TV for some NFL playoffs, beer and a bucket of wings!

GO PATS!

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So by now you may have heard about the woman in California that is suing McDonald’s for “getting into the heads of her children”.   She says that McDonald’s knowingly makes it hard for her to say “no” to her kids by including a toy in their, what I read one person call “Shut Up in a Box”, Happy Meals.

The Right is up in arms. This is the Left and Liberalism run amok! And you know what? I have to agree.  Let me state here that I am a card-carrying member of the left side of the aisle.  I believe in social progressiveness.  I believe that big government can work.  I believe in welfare and Medicaid.  I believe it is the government’s job to help make us a better society.  I believe the very rich should pay higher taxes.  I believe in spreading the wealth.  I used to like John McCain before he went crazy.   I think Michelle Bachmann is an entertaining, dangerous nutjob.  I believe Sarah Palin is just plain dangerous.

But this woman, this Monet Parham is giving me agita.  It is people like her that give the rest of us on the left a bad name.

I am not very political.  I generally keep my politics to myself.  I’m with Jon Stewart, who believes that the extreme 15% at each end of the political spectrum has taken over the system, while the “middle of the road” 70-80% of us are busy with our every day lives.

Monet,

Are you really serious about suing McDonald’s because you’re tired of saying “No” to your kids when they ask for McDonald’s? Seriously? Really?  I’ve seen parents like you.  The ones that just can’t say no because then their kids will cry.  You deserved to have your parent-card revoked.  Someone should call DSS and have you’re children taken into foster care.  You know what happens to those kids who never hear “no” ?  They become brats who walk around with a sense of entitlement and then can’t figure out why the real world doesn’t cater to their every need when they are grown-ups.  You ought to be ashamed of yourself.  McDonald’s doesn’t advertise themselves as a health food restaurant.  They advertise themselves as a fast food restaurant.  It’s not meant for daily consumption darlin’.  You think they have a moral obligation to produce a healthier product?  How about YOUR moral obligation to raise your kids properly?  To teach them proper nutrition? To teach them restraint and moderation?  To teach them about wants vs. needs?  Fast food is not the enemy.  Refusal to take on personal responsibility is.  McDonald’s isn’t good for you?  Guess what, Monet?  WE ALL KNOW THAT!!!

This is one of the few time that I find myself in agreement with the likes of Michael Graham and Jay Severin, and that really ticks me off.  The truth is the food at McDonald’s sucks…but it tastes so good!  It’s salty, it’s fatty, it’s all the things that aren’t good for you in large quantities.  That’s why in our family we tend NOT to eat it more than once, maybe twice a month.  That doesn’t stop the kids from asking for it every time we drive by a McDonald’s.  That’s their job.  They’re kids.

An amazing thing happens though 95% of the time we drive by one.  I say no and we move on.  This may seem magical and mystical to you Monet, but you might want to establish who the boss is in your house.  The problem today is not the soulless corporations; it’s the parents who are unwilling to be the hard-ass at home.  It’s the parents unwilling to say “No’ or the ones who deliver empty threats – the ones that say, “if you do that again there’s going to be a consequence,” and then when the child does it again, the parent simply shrugs his/her shoulders and says, “what can I do?”

What can you do, Monet?  Stop whining and be the parent!

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Own It

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I’m sitting in the audience of a stage production Katie’s camp is doing. For the past two summers, Katie has attended a 3 week drama camp and simply loved it. The productions have been what you would expect from a 3 week summer camp, attended by kids ranging in age from 7 – 18. It is NOT Broadway, but the joy on Katie’s face when she is performing is simply priceless and makes it all worthwhile. As I sit in the audience before the show, I overhear a conversation between two mothers. Normally I am not the eavesdropping type, but these two ladies are sitting right next to and directly in front of me, so it is hard not to listen to their droning. From what I can tell, their girls are probably in the 11 – 13 age range, and have been attending the camp long enough to have “graduated” from the chorus roles. These two are complaining about how there are too many little kids at this camp, that there shouldn’t be so many, how in last year’s production it seemed that too many little one missed a step here or there.

I’m thinking to myself, what do they think this is, Summerstock? They go on and on complaining that it’s about time their daughters got roles that were bigger and more important (I wonder if they had ever heard the phrase “there are no small roles, only small actors”). But it isn’t this incessant droning that gets my hackles up. No, up to this point, I am simple amused by their silliness. But then one of them says this:

“You know what else I’m going to complain about? Too many snacks. They let these kids eat too much candy. It’s ridiculous. She comes home having eaten 5 packs of M&M’s. I’m going to have to make Jenny* run around the block a dozen times just to drop her weight back to normal!

Now, I agree that running is a great way to drop weight. I also agree that candy during snack time is not a great idea. But did I mention that these snacks that the camp “gave” to the kids had to be purchased BY the kids? Let that one digest for a second.

Right, candy was available for purchase. It was not given to them freely. So, although I think that maybe the camp could have provided better choices for purchase, I don’t think the blame for Jenny’s extra few pounds falls anywhere near the camp. In order for these kids to be able to purchase their snacks, guess where they had to get their money? Oh, I don’t know, maybe from you Mom? I wonder if the mom ever considered having a serious discussion about making healthy choices with her daughter before she handed over some spending cash.

Each snack cost $1.50. I would hand Katie $2 and tell her to pick something relatively healthy, but I also told her that every once in a while feel free to pick something junky. Most of the time, she chose pretzels. I would also pack both fresh and dried fruit in her lunch, which she ate 90% of the time.

My point is this. As the parent, you need to “own” the choices you give your children. There is a great commercial that aired a while back where a mom was with her daughter, making sure she did the right thing every time a choice came up. At the end of the commercial, you realize that the mom isn’t really there, it’s her presence that is there, helping the child make the proper decisions. The commercial ends saying, if you don’t talk to your children about drugs, how will they know what to do?

Well, the same goes with nutrition and food choices. If you’re gonna hand your daughter $10 everyday (a whole other topic in and of itself) and let her loose in a candy store, don’t expect the candy sellers to give sound advice to your child. That’s the parent’s job. Preventative care (talking to the child beforehand) is a lot easier than treating the results of poor choices. Some of you may say, well, how do you know your kid is making the right choices? Well, you don’t know for sure. In part you have to have faith that you if you believe you have done all you can, then your child will make the right choice. A few years back, when Katie was 7, she was at a friend’s house for a playdate, the mother called me about 30 minutes before I was supposed to pick her up. She reassured me that everything was fine, but that Katie had asked the parent to call to make sure it was okay for her to have ice cream. It’s not that we don’t eat ice cream in our house. We just generally don’t eat it shortly before dinner. Point is, she was thinking about her choices. She was 7.

We need to own the choices we make when it comes to taking care of ourselves. These two moms in the audience obviously expected their kids to simply know what was okay to do. Without talking to their children, how could they? In addition, I seriously have to wonder why they continued to line their girls’ pockets with cash when they refused to make healthier choices. Or why they simply didn’t send healthy snack with their children in the morning. I’m pretty sure the various snacks I sent Katie to camp with (including vacuum baked bananas, greek olives, a variety of fruit, even some all-natural beef jerky) cost less per day than the $10 these ladies were each spending daily.

There’s nothing wrong with indulgence. This past week, while on vacation, I’ve had more ice cream I think that I’ve had in all of 2010! Indulgence is a good thing. But what is the point of indulgence if we do it everyday? Can you even call it that if you’re doing it everyday?

I guess my point in the end is you can’t blame anybody else if you don’t give your child the tools to make the right decision when it comes to nutrition and fitness. With those tools, they will in all likelihood, make the right decision more times than not. Without those tools, you can bet, the wrong choice will be made every time.

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Honey Water

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Lately I’ve been hydrating and recovering with Nuun Water and mix1.  Both are great at what they do.  I love that the Nuun tablets make them completely portable.  I also find that after a tough workout, mix1 definitely feeds me the nutrients I need to be refreshed sooner.  Both are great for on-the-go athletes that need to throw something in the bag for a trip to the gym.

Unfortunately (or fortunately, depends on how you see it), the other day I was out of both Nuun tablets and mix1.  I was setting out for an easy paced 12 miler so I knew I needed something more than just plain water.  As I scoured the kitchen, hoping to find a stray tablet, I recalled what I had read in Born To Run about the Tarahumara drinking chia frescas, a combination of chia seeds, lime juice, honey and water.  It was said that this simple concoction kept these runners going for hours and hours.  Last summer I tried making chia frescas on my own, but had found that the chia seeds tended to clog the spout in my water bottles.  Nothing more frustrating that being 30 – 40 minutes into a run, squeezing your water bottle and getting nothing out of it.  My solution?  I took out the chia seeds and ended up with a citrus honey drink.  By the time Fall came around, I had simplified it even further by taking out the lime.  This simple honey water solution powered me to my 7 minute half marathon PR in November (1:33:14).

I’m not sure why I eventually moved away from the honey water.  Maybe it was because I ran out of honey one day or because my buddy Mike was recommending Nuun.  I don’t remember.  Regardless, but late winter I had switched to Nuun almost exclusively.

So the other day I was setting out for a 12 miler, and with no Nuun available, I went back to my old reliable.  What a pleasant “re-discovery”.   A nice side effect of drinking the honey water instead of the Nuun was that I didn’t need to pack any Gu’s either.  Taking a few sips of honey water every 10 – 20 minutes provided me the steady stream of simple carbohydrates I needed to maintain a consistent pace.  I also found that I was needing fewer gulps per mile .  I’m sure I’ll still mix in the Nuun regularly (you really can’t beat the convenience factor), but I have really enjoyed the honey water over the last four or five workouts.  This past Sunday I felt refreshed and able to continue after at 15 mile marathon paced run.  I’m still tinkering with the ratios, but a 5 – 10% solution seems to be working best for me.

Now if I could only get to hand out honey water at Smuttynose and New York, I’ll be all set!

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∆U = Q – W

The First Law of Thermodynamics

Fuel – without it our engines don’t go.

When I first started running, I thought it really didn’t matter what I put into the tank as long as I put in something. I had long been a proponent of the idea that in order to maintain or lose weight, it was question of straight math – a matter of calories in vs. calories out.

I still believe that – to a degree. The first law of thermodynamics states that energy cannot be created nor destroyed, simply converted. You eat what you eat – you burn what you burn. So if you eat 2500 calories a day and burn 2500 calories a day, you will maintain your current weight. It’s simple math really: run a deficit, and the body has to come up with the calories from somewhere else (your fat stores – stored energy); run a surplus, and your body will have to find a place to store the leftover energy (your gut and/or thighs). There aren’t going to be any extra magical calories that pop out of or into the ether.

However, there are a couple of problems I see with this simplistic view.

First of all, the more efficient our engines become, I would assume the less fuel we actually need to accomplish the same activities. This would explain, in part, why some people I know actually gain weight when they are approaching the end of a marathon training cycle (literally 10 pounds). I understand that there is increased consumption from the intensified training followed by a taper, but I don’t believe that can account for all of the weight gain.

Second, I wonder just how accurate are the various ways we count calories. Do I personally really average about 140 calories per mile? Is the 200 calorie post-workout drink really 200 calories? Why does the treadmill tell me one thing and then dailymile tell me another? Truth is, we all burn our calories differently – some of us much more differently than others.

Finally, I’ve come to realize that the quality and/or form of fuel can make a huge difference. This last point could be its very own post, but suffice it to say that not all calories are created equal. Some will let you know when you are full, others will not. Which ones you eat will go a long way in determining how many calories you actually pour into your body.

The bottom line is that it is still a matter of calories in vs. calories out, however, the true, detailed formula is a lot more subtle than ∆U = Q – W. Each person must figure out how he or she burns their calories and then adjust accordingly.

*it was pointed out to me that psychology can have a huge impact on one’s fueling habits, and though I agree with this statement, I feel that if one is serious about the health benefits of exercise and healthy eating, one has to be willing and determined to conquer whatever psychological demons stand between him and his goal. Easier said than done and the topic of a stand alone post.

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